Walking
From 2 to 6 the “vata” element is dominant. The ideal time to arise is around 4:30 am to 5am. This is the time when there is the most “sattva” in the air. It is the most fresh and pure time of the day. Some exceptions to this rule of rising are the very young, the old, parents with small children and people with fevers or diarrohea.

Realization
Take a moment to see your ture nature. remember what your are. Fall into that.

Breathe
Take a short stroll outside and soak up the good vibes.

Elimination
As soon as possible empty your colon and bladder. If you wait until later in the morning or during the day you are slowly poisoning yourself and creating an opportunity for chronic conditions to arise.

Clean the senses
Wash the eyes with rose water and “triphala” to purify the sight. Wash your ears and apply a tiny amount of sesame or almond oil in them to purify your hearing. Brush your teeth and scrape your tongue with a tongue cleaner to purify your mouth and sense of taste. Gargle with warm water or herbal tea. Finally do “jal-neti” and put a little oil in your nose to purify the sinuses and your sense of smell. The traditional “dinacharya” also recommends that you inhale the smoke of medicinal herbs every morning to purify the mind, head, face, neck and lungs.

Oil massage
A major part of aging is the drying out of tissue that results in slower transport of nutrients into the cell and body and toxic wastes out of the body. Oil massage removes this dryness, removes stangated flows and organs, and nurtures your mind and your body. It also makes your skin look great if you use the right oil.

Exercise
“Vyayama” is the name for physical exercise. This can be anything including “yoga”, walking, tai chi, a swim or whatever. This early morning exercise removes stangation in the body mind, strengthens the digestive fire, reduces fat and gives you an overall feeling of lightness and joy.

Bathing
After exercise bath to remove any excess oil and dirt. Usually warm water baths are suggested, but do not put very warm water o the neck and head, as this will throw you off balance. Bathing increases the digestive fire, especially if the water is a little cold. Put on clean clothing after the bath and apply essential oils as you wish.

Meditation
For a few minutes to an hour sit down and see who you really are, focus on focus, put your attention on awareness. See and be only conscious. Simply be quiet. Sit in peace for just a little while.

Breakfast
Take a light breakfast. Western science has studied the aging process for sometime and has come up with only one practice that is definitely anti-aging. This is to minimize calories while maximising nutrients.

Lunch (10:30 am to 12:30 pm)
This is the main meal of the day so eat a healthy nutritious meal that has moderate calories. After the meal it is good to take a little walk, a couple hundred steps only, to help the food digest.

Sundown
Sundown is a special time of balance between day and night. This is the time for evening prayers and meditations in many cultures around the world.

Dinner (6:00 pm to 7:00 pm)
This meal should be lighter than lunch. after dinner take a peaceful walk with family and friends.

Ease
From dinner to bedtime just take it easy. Spend time with family, read, and relax.

Bedtime
Around 10:00 pm go to sleep so that you can get 6 to 7 hours of sleep before 4:30 am. a good practice is to massage the soles of your feet with calming ol before going to bed. this will calm your system and promote well being.